Packet 2 – Flashcards

Warm up, work out, cool down

Benefits: decreases the chances of injury and prepares the body for exercise or vigorous activity by • sending synovial fluid to the joints. • gradually increasing heart rate, sending more food to muscle cells. • Gradually increasing breathing rate, thus sending more oxygen to muscles. • Gradually shifting the blood supply from the trunk to the skeletal muscles.

1-do your cardio first 2-Do some DROM exercises (see below) 3-Do a light set on your first exercise for each muscle group 4-Do some calisthenics that use the muscles you will work. (push ups, crunches, pull ups, dips, lunges, squats) • Static stretching before a PRE workout is NOT necessary unless you are an elite athlete. • Ballistic stretching is never recommended. • PNF is not necessary in a warm up for most people -only for elite athletes.

1. DROM (jacks, knees up, jumprope) 2. Start slowly for the first few minutes 3. Calisthenics • Static stretching before a cardio workout is NOT necessary unless you are an elite athlete. • Ballistic is never recommended. • PNF in a warm up is not necessary for most people - only elite athletes.

1- Do your cardio workout first 2- Do some DROM exercises 3- Do your PRE workout first 4- Do some calesthenics • Do not do static, ballistic or PNF stretches before a flexibility workout, unless you are an elite athlete.

1- Cooldown stretches last only 5-10 minutes; a flexibility workout lasts up to an hour or more. 2- Cooldown stretches are held 10-60 seconds, and one set is enough; in a flexibility workout you hold each static stretch at least 60 seconds, and do 2-4 sets of each. 3- During a cooldown, you stretch only the muscles you have just worked; in a flexibility workout, you stretch every muscle group. 4- The purpose of cooldown stretches is to bring the body back to normal and increase flexibility somewhat; the purpose of a flexibility workout is to increase or retain a high degree of flexibility.

1- Static. 2- Ballistic stretches are not recommended and should only be done under the supervision of a coach or trainer. 3- PNF stretches are very effective, but are only recommended for elite performers and athletes. Most of us do not need to have that much flexibility.

Dynamic Range of Motion. Dynamic - called that because the limbs are constantly moving, not holding one position.

They prepare the body for exercise; they do not work on flexibility. They do help prevent injuries, but not DOMS.

5-10 mins

• Helps prevent blood pooling. If exercise is stopped abruptly, blood is trapped in the area of the working muscles and has no way to get back to the heart. Then the heart has less blood to pump, and blood pressure may drop. This can bring dizziness and even fainting. • Stretching after a workout can help relieve muscle spasms in fatigued muscles but not DOMS. • This is a good time to do a flexibility workout, because stretches are more effective at building flexibility when the muscles are warm. • Cooldown stretches may prevent post-exercise soreness (soreness that occurs within hours of a few workout). There is disagreement about this. What is your experience?

Veins have valves. (arteries do not)

Delayed Onset Muscle Soreness

24-48 hours after intense exercise.

Not lactic acid buildup! Levels of that will automatically return to normal after 30 minutes or so. DOMS is caused by microscopic muscle tears resulting from overload on the muscles. It is uncomfortable, but it has no long term consequences and does not predispose one to muscle injury. Some exercisers like to experience a certain amount of DOMS because it lets Some exercisers like to experience a certain amount of DOMS because it lets them know they have had a good workout. You do NOT want so much DOMS that it sets you back in your training, however.

If you progress very slowly, you will not have DOMS

Rest Ice (not directly on the skin) Compress (not too tightly) Elevate (above the heart)

20 minutes, 3 times a day, one hour between applications

Above the heart, not above the head.

Minimizes swelling and speeds recovery.

Prevention. To do that: • Build strength and flexibility • Do a good warm up before exercising • Start a new activity gradually

These are diseases caused by too little physical activity.

Aspirin and ibuprofen

Can reduce pain. Cannot reduce inflammation. acetaminophen

Aspirin, Excedrin, Naproxen Ibuprofen, Motrin, Advil, Mediprin, Nuprin, Motrin IB, Aleve. In other words, just about anything except Tylenol.